It's not really about the competition. Your biggest challenge in a race is yourself. You're often racing against time. You're frequently running everything through your mind. You're always competing against preconceived ideas. It's not really the person next to you that you worry about.

I've been barefoot most of my life: either flip flops or barefoot on the pool deck. Although you'd think that would make me a good candidate for barefoot running, that doesn't work with me.

I love to run, but training can be hard, especially with a family and a crazy travel schedule. I often do sprints with my kids, where they bike and I run along side them so we can 'race' each other for a quarter-mile or shorter repeats.

I grew up in northern California, where it was consistently in the hundreds in the summertime. My dad didn't think he should have to turn on the air conditioning when we had a swimming pool in our backyard; it was our built-in air conditioner.

I enjoyed every bit of my swimming career. I think that's the most important advice - to enjoy what you do

The kids know what I'm doing when I exercise, and that's powerful. So don't just tell your kids to go play outside. Take a moment off your computer, put on your tennis shoes, hop outside and help them start their game and run off some energy.

Daily repetition matters when a kid is learning to swim. It can be 20 minutes in a lesson or an hour practicing for a couple of weeks.